weight training shiI here!!

[gsrchad]

alright, im getting absolutly irritated... i have not stopped lifting for like 8 months now... I have aparetnly peaked and now i keep dropping... started at around 210bench max, peaked at about 295 amx 255 5 reps, now, every week i go down... first it was 255 4 reps, then 245 5 reps, NOW today i did 235 3 reps and followed it with 235 2 times and failed at 3.... WTF.... has anyone ever done anything like this... and what did you do to overcome with falling behind.... i life 2 days a week... sometimes more, but not teh same muscle group....i do 3 sets, one warmup... i dotn get it... its starting to piss me off... i mean, i did loose a little weight... say 15lbs... but i dont look any smaller than i was at 185... but this is bullshit..... everything went down, squat, bench, curls, military.. you name it.... i started to eat a load of shit again, weight gainer, vitamins... and nothing... my body is like pissed at me or something.... OMFUCIGY GOD!!!

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[jpeg420]

maybe your body is burned out, maybe you should give the heavy lifting a little break just lift light then go back to it after maybe a week or two, just my 2cent

[sp3cialk]

yea, you can't just jump back in real fast. your body needs to readjust.

[djshooter22]

The weight loss is the reason. You are losing muscle mass. If you figure up your lifting weight/body weight ratio it is still about the same. If your body is rejecting your tries to gain more weight then let it be. Your body knows what is best for it and you are doing what you can to take care of it. If you started any new workout routines like running you can lose a lot of weight you did not expect, just a thought.

[Vinh]

me too man....

i started at 135 and then peaked at 265

i can barely do 175 lbs 8 times

[NoiSe]

My advice would be to take a week off training completely. Rest plays an important role in things like that, and if you're not getting your 8 hrs of sleep every night, it's gonna affect your workouts.
Then when you go back, train a certain bodypart not more than once a week. It is better to give your best on that one day of the week for chest, and then let it rest until the next time you do it. You may not have been giving it enough time to recuperate. You gotta remember that even though your muscles can handle the load, you are overtaxing your central nervous system (CNS), which is gonna lead to some serious overtraining.

Give your body a break. See how it feels when you go back. Usually when I take a week off, I come back stronger. And if not stronger, I'm full of new energy.

You may also want to switch your routine up a bit. Do bench press with dumbells for a month. Or do incline instead of flat (incline owns flat and decline anyway) for a bit. Stir things up...

Good luck

[gsrchad]

i dont know what it is...
but i think your correct on the body weight to max bench ratio being the same...
i quit for a 2 weeks at one time... acutally about a motn ago... and didnt help... still kept dropping.... it had to have been my muscle mass... but i dont look smaller.. i actually look more cut.. which leads me to believe that i lost fat... but i dont know.. i see myself everyday so its hard to say...

im going to jump on the calorie band wagon and get more sleep... That i know i have been slacking on.. the past 3 weeks, i ahve been running on 3 hours of sleep 5 out of the 7 days.....

thats for the help guys...

feel free to add more if you think of something...

[Ellocodetroit]

I was stuck at 220 in october 2004. I just couldn't get 225 up. I took a week off then hit the gym 3 times a week instead of everyday or 5 days a week. Then I was able to get 225 up. But I still couldn't lift it more then 4 times. I changed up my routine in December 2004 I started doing only 2-3sets with 6-8 reps. My bench is up to 265. Bottom line a week off does a body good, change up your routine. Are you taking protein? If you are you should take at minnum 1gram per pound of body weight.

[IronFist]

There is a saying in weightlifting, "only the mediocre are always at their best." In other words, you shouldn't try to always lift at your max, or even close to it, every workout. How many people do you see in the gym who lift the same weights year after year? Most of them. Without structured cycling of your weights you're not going to make continual progress because neurologically and physically you will plateau and your body will start to regress. Look at how powerlifters train: they set up their schedule months in advance so that they'll peak on a certain day for competition, and then they start over. And that ramping up to prepare for the competition will consist of multiple cycles within cycles, too.

So, give yourself a break, and then start light and work back up to it. If you keep trying to force the heavy weights you'll lose more and more size and strength.

btw, how much do you weigh, and how much can you squat (ass to the ground) and deadlift?

[IronFist]

<rant>

I have to put in my obligatory comments here:

1. Your bench doesn't count unless you go all the way down to your chest and back up, you keep your ass on the bench (arching your back is fine -- and encouraged) and you don't thrust your ass up (humping the ceiling) to cheat the weight back up.

2. Your squat doesn't count unless you break parallel (the ASIS of your hip goes below your knee).

None of that half-ROM frat boy shit.

</rant>

Not that I give a shit how much anyone online SAYS they can lift anyway, but I'm so sick of seeing people who are like "oh yeah, I can squat x amount of weight" and then we go to the gym and it's some bullshit thighs-barely-get-to-45-degrees squat and then they go back up. Fvck. I can squat 500lbs if I only have to go down half way. Shit.

K, I know this was totally uncalled for, but I see this shit at the gym ALL THE TIME so I'm just venting. Cheers.

Note: People with injuries are excused from having proper form. If you can't bench or squat with full ROM (range of motion) because of an injury, that's fine. But if you bench or squat with a half-ROM so you can use 100lbs too much then you're a douche bag.

[sp3cialk]

^you've ranted about this before, but i completely agree

[Ellocodetroit]

Originally Posted by IronFist

<rant>

I have to put in my obligatory comments here:

1. Your bench doesn't count unless you go all the way down to your chest and back up, you keep your ass on the bench (arching your back is fine -- and encouraged) and you don't thrust your ass up (humping the ceiling) to cheat the weight back up.

2. Your squat doesn't count unless you break parallel (the ASIS of your hip goes below your knee).

None of that half-ROM frat boy shit.

</rant>

Not that I give a shit how much anyone online SAYS they can lift anyway, but I'm so sick of seeing people who are like "oh yeah, I can squat x amount of weight" and then we go to the gym and it's some bullshit thighs-barely-get-to-45-degrees squat and then they go back up. Fvck. I can squat 500lbs if I only have to go down half way. Shit.

K, I know this was totally uncalled for, but I see this shit at the gym ALL THE TIME so I'm just venting. Cheers.

Note: People with injuries are excused from having proper form. If you can't bench or squat with full ROM (range of motion) because of an injury, that's fine. But if you bench or squat with a half-ROM so you can use 100lbs too much then you're a douche bag.

Everytime I try to get my legs parallel on the squat my left knee starts to hurt. Thanks alot to my college wrestling teammate my knee hurts when I squat, or my ass lands on my left knee at the skatepark. I always try to get as close as possible.

[NoiSe]

Originally Posted by IronFist

<rant>

I have to put in my obligatory comments here:

1. Your bench doesn't count unless you go all the way down to your chest and back up, you keep your ass on the bench (arching your back is fine -- and encouraged) and you don't thrust your ass up (humping the ceiling) to cheat the weight back up.

2. Your squat doesn't count unless you break parallel (the ASIS of your hip goes below your knee).

None of that half-ROM frat boy shit.

</rant>

Not that I give a shit how much anyone online SAYS they can lift anyway, but I'm so sick of seeing people who are like "oh yeah, I can squat x amount of weight" and then we go to the gym and it's some bullshit thighs-barely-get-to-45-degrees squat and then they go back up. Fvck. I can squat 500lbs if I only have to go down half way. Shit.

K, I know this was totally uncalled for, but I see this shit at the gym ALL THE TIME so I'm just venting. Cheers.

Note: People with injuries are excused from having proper form. If you can't bench or squat with full ROM (range of motion) because of an injury, that's fine. But if you bench or squat with a half-ROM so you can use 100lbs too much then you're a douche bag.

LOL thank you! I'm tired of seeing those asshats at the gym too..

I think generally it's said that if you can do a full squat with at least your body weight, you are doing good. I am 160 lbs and squat 205 ass to grass for about 6 reps. I've only maxed out once on squats, and it was some time ago, but I did 245.. again, full squat, below the parallel.

Never maxed out on flat bench, and don't think I ever will. Not only is it a poor measure of upper body strength, but also for someone like me, who trains strictly for looks, it's of little benefit. You wanna know how strong you are, do cleans and/or snatches.

[IronFist]

Originally Posted by NoiSe

Never maxed out on flat bench, and don't think I ever will. Not only is it a poor measure of upper body strength, but also for someone like me, who trains strictly for looks, it's of little benefit. You wanna know how strong you are, do cleans and/or snatches.

Hehe. I know some people who really hate bench press. They say overhead press is the ultimate test of functional upper body strength. Whatever. I like bench, personally. If I ever have a big biker guy or something sitting on my chest I'd like all the strength I can get to help push him off. Haha. I don't agree that it's a poor measure of upper body strength, but I can understand why some people might not think it is.

Cleans and snatches are hardcore, but they're also very technical lifts so you guys should take the time to learn them if you want to do them. I don't do any Oly lifts yet. I test my strength with the powerlifts (squat, bench, deadlift) and pullups.

If you train strictly for looks, what do you do for chest?

[02rdcivic]

Im tired of going to the gym and seeing people act all big and tough and when it comes to doing the exercise there body is in constant motion. I glanced over a couple of times at a guy that was doing bicep curls standing up with the bar and his whole upper body would constantly move to bring the weight up. You should be able to stand in one position and do the weight and if you cant your trying to much weight and it will only result in an injury. Sorry thats my rant.

[robbclark1]

How tall are you Noise and Iron? I am 6' 1" (not terribily tall) but I can barely squat down that far even without any weight. Is something wrong? My goal is at least parallel to my knees.

[nindoo]

my eBench is 800 pounds

[nindoo]

Originally Posted by robbclark1

How tall are you Noise and Iron? I am 6' 1" (not terribily tall) but I can barely squat down that far even without any weight. Is something wrong? My goal is at least parallel to my knees.

If your having trouble balacing when going low, this will help.

Try standing your heels on a board, to help with balance.

(its the only pic I could find) anyhow you see he's resting his heels on the mat in the second pic.


But evetually you will want to build so stabalizer muscles so you can try this help build those muscles. Sometimes gyms have this
http://www.nefitco.com/exervo_balanceboard.html

it a good exercise to try and sqaut on this without weight and stay balanced. You can also work your calf raises on this. You can use pillows as well if you don't have that stabalizer machine thing.

[nindoo]

Originally Posted by IronFist

Cleans and snatches are hardcore, but they're also very technical lifts so you guys should take the time to learn them if you want to do them. I don't do any Oly lifts yet. I test my strength with the powerlifts (squat, bench, deadlift) and pullups.

You do cleans? Hey do you also do plyometrics?

[IronFist]

I don't do cleans. I concentrate on the powerlifting lifts right now. I don't do plyometrics.

robbclark1 said:

How tall are you Noise and Iron? I am 6' 1" (not terribily tall) but I can barely squat down that far even without any weight. Is something wrong? My goal is at least parallel to my knees.

I'm 5'9 or 5'10". You may have flexibility issues with your calves which is why you can't stay flat footed at the bottom of a squat. Remember to keep your ass sticking out back as you do, and keep your head looking forward or up (don't look down!).

Some people put 5lb plates under their heels or something to keep their heels down, but in the long run you will probably be better off developing the flexibility to be able to squat all the way down. Never take your heels off the ground at the bottom. Being on your toes is dangerous. If your heels are on weight plates that's fine, as long as they're pressed onto something.

Also, some people find that the squatting motion is easier with a bit of weight. In other words, they can't really do it with no bar and no weight, but they can once they get the bar. This may be the case with you.

Or, it may just be that your not built for squatting. This probably isn't the case, so don't use it as an excuse, but there's a small chance it could be.

Have you ever deadlifted before? Deadlifting doesn't require you to squat as far down as when you squat, and it will strengthen your lower back even more than squatting.

[IronFist]

Originally Posted by nindoo

my eBench is 800 pounds

Pvssy. I eDumbell Press 800lbs in each hand.

[IronFist]

Originally Posted by 02rdcivic

Im tired of going to the gym and seeing people act all big and tough and when it comes to doing the exercise there body is in constant motion. I glanced over a couple of times at a guy that was doing bicep curls standing up with the bar and his whole upper body would constantly move to bring the weight up. You should be able to stand in one position and do the weight and if you cant your trying to much weight and it will only result in an injury. Sorry thats my rant.

Yeah, they work out their egos instead of the muscles. What you described is called "lower back barbell curls." They look like biceps curls, but they're actually working on hurting their lower backs.

I also hate it when people do curls and don't go down all the way. Like, they go up, and then down to 90 degrees, and then back up. Same thing with pullups.

In fact, I see people do the "top only" curl on a preacher bench. (Standard) preacher curl benches were designed to stress the bottom half of the motion, which is why as you approach the top it gets much easier. I see people with dumbells or barbells with way too much weight doing the top 40% of the motion on a preacher curl bench. What a waste of an exercise. Well, I guess it works out their egos...

[robbclark1]

Originally Posted by IronFist

I don't do cleans. I concentrate on the powerlifting lifts right now. I don't do plyometrics.

robbclark1 said:


I'm 5'9 or 5'10". You may have flexibility issues with your calves which is why you can't stay flat footed at the bottom of a squat. Remember to keep your ass sticking out back as you do, and keep your head looking forward or up (don't look down!).

Some people put 5lb plates under their heels or something to keep their heels down, but in the long run you will probably be better off developing the flexibility to be able to squat all the way down. Never take your heels off the ground at the bottom. Being on your toes is dangerous. If your heels are on weight plates that's fine, as long as they're pressed onto something.

Also, some people find that the squatting motion is easier with a bit of weight. In other words, they can't really do it with no bar and no weight, but they can once they get the bar. This may be the case with you.

Or, it may just be that your not built for squatting. This probably isn't the case, so don't use it as an excuse, but there's a small chance it could be.

Have you ever deadlifted before? Deadlifting doesn't require you to squat as far down as when you squat, and it will strengthen your lower back even more than squatting.

My lower back has been hurting since I did squats and romanian deadlifts about a week and half ago. I have been trying to take it easy. i have done real deadlifts but I don't do them that often because the technique is difficult for me. I am slowly learning though. I am just in some pain in my lower back and I have developed calluses on the outside of the balls of my feet that hurt (probably from lifting) I am just not sure what I should and shouldn't be doing right now.

[nindoo]

Originally Posted by IronFist

Pvssy. I eDumbell Press 800lbs in each hand.

Girly MAN

[NoiSe]

Good advice on squatting Iron
For me squat has been natural ever since I first started doing it, never had any problems with it. Not to brag or anything, but I've actually been complimented on my form by many people. The main thing to remember during a squat is to keep your head and back straight (don't look down as you squat). Squatting in front of a mirror is essential, especially if you are just learning the form.

Originally Posted by IronFist

If you train strictly for looks, what do you do for chest?

I concentrate on incline work. I do flat bench occasionally, but ONLY with dumbells, as they give a better range of motion and are not as rough on the shoulders as flat bench with a bar.

Oh and Robbclark, I am 5'8-5'9

[nindoo]

Iron I guess eventually you have to remove the weights from under your heels so you can work those stabalizer muscles that aren't allowing you to go lower without loosing balance. They make quite an impact overall.

Originally Posted by NoiSe

Oh and Nindoo, I am 5'8-5'9

5'11.65 inches

My main goal is cadiovascular strength and weight loss.

Currently I'm at 180.77 pounds I would like to be 168 pounds.

[NoiSe]

oops my bad that was Rob that asked about the height

[IronFist]

robbclark1, your back shouldn't be sore from deadlifting unless you are just starting it for the first time (or after not doing it for a while). While technically less complex than the squat, it is still very important to maintain almost perfect form each time, especially as the weights get heavier. I'm worried about you if your back is sore from deadlifting a week and a half ago.

Don't to the eccentric (lowering) portion of the DL too slowly. When I do it I do what is called a "controlled drop," which is how I was taught. It makes a lot of noise if you don't use bumper plates. I lower the weight pretty quickly, but I go down with it as well. If you're doing multiple reps, make sure that you reset yourself so your form is perfect before each rep.

Before you deadlift, make sure your arms are straight and your elbows aren't bent at all. Also, consciously tighten your abs as hard as you can for each rep. This will help stabilize you and will allow you to generate more overall tension which will lead to heavier poundages being lifted more safely. Don't hold your breath, breath in before each rep and exhale slowly like you're going "tsssssss" during each rep as you stand up. And don't get the bar too far away from your shins.

Why did you pick Romanian deadlifts over conventional ones?

Oh, and it's probably not a good idea to do both squats and deadlifts in the same workout unless you're a pretty advanced lifter, the volume is very low, and you know why you're doing them together.

Oops, two more things:

1. Never turn your head to the side during deadlifts. Always look straight ahead. I don't care if the building is on fire next to you. Do not turn your head while deadlifting.

2. Never take a set of deadlifts to failure. If you're not 100% positive you can complete the next rep, don't even try. It's probably better to stop a rep or two short of failure, anyway. Powerlifters don't usually train to failure, and they're the strongest men on the planet. If they don't have to do it, you don't have to do it.

[NoiSe]

Yea my shins are beat after deadlifts. Scrathes and bruises all over.. When you lower the weight, do you let it rest completely, or just lightly touch the ground? I've been taught to just let it touch the ground and go right back up. That way your form stays in tact and you are not thrown off balance by "putting" the weight back on the ground

[NoiSe]

Originally Posted by IronFist

Oh, and it's probably not a good idea to do both squats and deadlifts in the same workout unless you're a pretty advanced lifter, the volume is very low, and you know why you're doing them together.

haha, I've done all 3 lifts in one session once.. That was a loooong time ago though, like a good 2 years. But this guy who trained me when I just got my gym membership (I kept contact with him after), did an all-powerlifting day with me.. to see what my maxes were (actually I asked him to do that). And I did squats, deadlifts and bench in one day. Talk about not being able to walk straight for a week